Fermented foods like sauerkraut, kimchi, and kefir are becoming quite popular, but do they actually benefit your health?
Thirteen years ago, Donna Schwenk was pregnant with her third child and faced serious health issues like preeclampsia, diabetes, high blood pressure, and extreme fatigue. Her daughter Holli was born prematurely at just four pounds. Desperate to regain her health to care for her newborn, Schwenk discovered kefir, a fermented milk drink rich in beneficial bacteria, from a book she found in a health food store.
Schwenk started adding kefir to Holli’s bottles, and within a month, Holli gained four pounds. Schwenk herself began drinking kefir, and within 12 weeks, her blood sugar and blood pressure normalized. She felt better than she had in years and became a strong advocate for fermented foods.
Schwenk’s story is part of a larger conversation about the health benefits of fermented foods. Research suggests that these foods can improve digestion, immunity, weight metabolism, and even mood. Schwenk’s work is highlighted in a PBS special titled “Health Breakthroughs” and aligns with a growing trend identified by The New York Times.
Michael Pollan, a healthy eating advocate, has also embraced food fermentation, turning his kitchen into a fermentation lab after reading “The Art of Fermentation.”
Nutritionist Kimberly Snyder recommends her clients, including celebrities, eat fermented vegetables daily to boost their overall well-being, including weight loss, improved skin, and increased energy.
Kathie Swift, a clinical nutritionist, asserts that gut health is essential for overall health. She explains that the balance of bacteria in the gut affects digestion, vitamin absorption, immunity, and mood. For instance, studies have shown that transferring gut bacteria from lean to obese mice resulted in weight loss for the obese mice.
Our guts contain around 100 trillion bacteria, and maintaining a balance between good and bad bacteria is crucial. Factors like diet, stress, antibiotics, and medications can disrupt this balance, potentially leading to various health issues such as food intolerances, chronic fatigue, autoimmune diseases, and skin conditions.
To address these imbalances, experts advocate for a diet rich in a variety of fermented foods rather than relying on commercial probiotic drinks, which often contain high sugar and ineffective transient bacteria. Different fermented foods provide different strains of bacteria, making a diverse intake ideal for gut health.
Despite their newfound popularity, fermenting foods is an ancient practice. Cultures worldwide have fermented foods for centuries to preserve them and enhance their nutritional value. Traditional dishes like Korea’s kimchi, Germany’s sauerkraut, and Japan’s miso soup are fermented foods linked to health benefits, including longevity.
It’s important to consume fermented foods in moderation. Starting with small amounts and gradually increasing intake can prevent initial digestive discomfort as the body adjusts to the new bacteria balance. Look for raw, live cultures when buying fermented foods and consider making your own for the best results.
In summary, fermented foods can be a valuable addition to your diet when consumed appropriately, offering various health benefits from improved digestion to better immunity and mood. Start with small amounts, opt for a variety of sources, and enjoy the positive changes in your gut health.
